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The Top 7 Massage Tutorials on YouTube

There are a massive amount of tutorials on YouTube and you would be surprised at what you would find when doing a search. Here are the top 7 massage video tutorials that will teach you how to do a basic massage at home or even get tips if you view on making a career as a masseuse therapist.

The Top 7 Massage Tutorials on YouTube #1 – Back and Shoulder Massage Techniques

This first video shows how to give a back massage that focused more at the shoulder and top of encourage position.

The Top 7 Massage Tutorials on YouTube #2 – Spa massage legs

The spa massage video for the leg area of the body shows different techniques that you can learn to use. You can concentrate on one that you would like to use or you can take the time to learn them all for maximum effectiveness.

The Top 7 Massage Tutorials on YouTube #3 – Massage of the feet

This tutorial is all about massaging the feet. It explains how to give a good stretch to different sections of the feet and how to pay particular attention to the shin, arch and balls of the feet.

The Top 7 Massage Tutorials on YouTube #4 – Swedish hand massage techniques

In this video you can learn different massage techniques that can be used on a hand. These massage techniques can help with circulation and flexibility of the hand and wrists.

The Top 7 Massage Tutorials on YouTube #5 – Massage Yourself Better – at your desk

Here is a tutorial that shows how you can take a few minutes a day at work to give yourself a few different massages. Millions of people sit at a desk all day and these are a few different techniques that you can use to help get a bit of relaxation from those tight and aching muscles, especially if you are having a really bad and stressful day.

The Top 7 Massage Tutorials on YouTube #6 – How to give a thai neck massage

A great neck massage can make all the difference when you do not have access, time or money for a full body massage. This video focuses on a massage used mostly by Thai professional and it gives more than a few tips on how to give and achieve a great neck massage.

The Top 7 Massage Tutorials on YouTube #7 – Swedish Back Massage

In this video and instructor takes the time to explain and show four different Swedish massages that all focus on the back.

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Bengal Monsoon

We all fear that Parul is losing her mind. Sometimes I see her standing alone on the terrace, the evening wrapped around her frail form, the sadness of a day gone by mute and heavy in her eyes. These days she talks very little, eats even less and falls into prolonged silences. Sometimes I see her circling the potted plants on the terrace but she mostly remains in her tiny room on the third floor.

Seeing Parul so detached and unresponsive is unnerving. When she first came to our house, her tongue labored constantly, unloading countless recollections on us. In fact, my mother complained that her incessant chatter was driving her insane. She longed for a peaceful moment. But Parul rarely left the house. She had nowhere to go. Instead she stayed at home and helped my mother with chores, her tongue toiling in rhythmic accompaniment to her task. For every occasion Parul had a reminiscence; for every domestic discord, Parul offered a suggestion; for every concern, Parul showed compassion. Her anklets danced on the cold marble floor, moss covered staircases and long winding hallways of our house. Her multicolored cotton saris occupied the clothesline between the east and west wing of our house. Her cheap glass bangles clattered as she pumped water from the rusty veteran tube-well on the first floor courtyard, next to the printing press.

My mother still remembers how when Parul first came to our house, she stared at the confused child half hidden behind the door and exclaimed, “But she is so tiny, what can she do!” Her pigtails were infested with lice, her nose ran and her stomach was bloated by years of malnutrition. Her bony forearm displayed a variety of colourful threads with metallic enclosures that held sacred flowers to protect her from evil spirits.

Parul’s father spoke like a true salesman. “Don’t wretchedness Ma, she was a mother to her sisters at home. She can light the stove, boil rice and get water for you from the well.” After Parul’s mother death, things had become especially difficult for Parul’s father. Alone he took care of their three daughters and worked part-time in other people’s farms. But after three seasons of drought, most farmers didn’t need his attend cutting and gathering the produce. He also had considerable debt in the market and the moneylenders had started to pile up at his doorstep. Getting rice grains for even one meal a day was becoming difficult. He had carefully thought things through and decided that it might be helpful having a daughter in the city who could earn some extra money. He would take the screech to Calcutta once a month to collect her wages. He could pay for his food and rent with it and perhaps have some left over for the alcohol he craved for every evening.

Later Parul told us that she had begged her father not to send her away. She had promised to be a good girl, be more apt and take better care of her sisters. But her father had made up his mind. They walked several miles to the nearest station and then boarded a crowded local train.

When the train left the platform, she strained her neck and followed with her eyes as at the emaciated forms of her sisters ran alongside her window until they grew smaller and smaller and she could see them no longer. She then rested her head against the window bars and fell asleep.

Parul was on the train for half the day. When the exclaim reached Howrah, she was shocked at how crowded the station was. There were people pacing all around, shouting and screaming and coolies ran back and forth with huge trunks on their heads. Her father slapped the back of her head and said, “This will be your new home, Parul. You will make your old father very happy.” As she made her way toward the exit she had to squeeze through the sweating bodies and oily heads pasted against one another. She felt something tugging the end of her skirt. Looking down she saw a leper on a skate-board asking her for money. For a moment she lost sight of her father in the crowd. It was then she felt the sudden lightness of her shoulder bag. When she looked, the little bundle she had packed her clothes and little mementos of her mother and sister had disappeared from her bag.

Since then Parul has lived in our house, at first as a hesitant, diffident shadow of my mother but later as a beautiful, self-confident young woman who has kept our house alive with her constant chatter and cheerful countenance.

In the morning, she swept the floor with a thinning bamboo duster and mopped the floor energetically, dragging along a bucket of dim brown water. Sometimes while cleaning her body disappeared under the bed or a table, revealing the deep cracks on her bare heels. The gold ring on her nose glistened as beads of oil and sweat unexcited on her forehead.

Twice a week she did laundry for the entire house, pulling out the dripping clothes from the tin bucket and swinging them over her head and beating them on the bathroom floor. She stood barefoot in a stream of soapy water, her sari pulled up to her knees as she rubbed the colored material energetically between her hands. She then wrung out the water and smoothed the ceases and dried the clothes on the clothesline in the terrace.

Our home was now Parul’s home. She had lived in this house for more than twelve years. Parul slept in the narrow storeroom overlooking the terrace. One side of the storeroom was packed with potato sacks, onions and cooking oil. My mother liked to be keep her larder well stocked in anticipation of any emergency: the monsoons, the curfews, the numerous bandhs and hartals and the unexpected and powerful dreaded visits from her mother-in-law.

On the other side was Parul’s bed, neatly made every morning, the mouth of her earthenware water pot covered with a steel cup. She hung a rope between the two doors of the room and spread her printed saris, petticoats and cotton blouses on it. Her comb, hair oil, talcum power and colored bindis all lay on the dusty window-sill. From the window of her room you could see the multi-storeyed buildings of south Calcutta, the rounded dome of Victoria memorial and the longer metallic arches of the Howrah Bridge.

Like the servants in all other houses, Parul too had her own set of cups and dishes and was careful not to eat or drink from any of ours. She never sat on any of our furniture but hunkered in doorways and hallways and spread herself on her own straw mat to watch television in the evening. For the most part my mother looked at her with affection, dismissing her as a “silly little girl.” But when it came to housework, my mother made her expectations absolutely clear.

“I told you to win the stones out of the rice carefully. Munni’s father almost lost his teeth at dinner last night,” my mother rebuked Parul. “And how many times did I advise you to contain up the buckets before the taps run dry? ”

“Ma, the rice you lift has more stones than rice grains,” an unflustered Parul responded. “I did fill the buckets but Ram the sweeper came to clean the toilet today. He poured the water down the commode.”

The two of them suffered from a common malady- the need to gossip and to do it as frequently as possible. At ten years old, my mother collected considered me a child and asked me to leave the kitchen so that they could discuss more “adult” matters. These “adult” matters often turned out to be recent scandals and juicy gossip from our neighborhood, which Parul overheard at the tube-well and poured out in a low conspiratorial tone.

“Ma,” Parul said, “you know the Judge

Saheb next door, the one with three daughters.”

“Yes, I know who he is. What about him? ” my mother asked.

“He was seen in a whore house yesterday.”

“Don’t utilize such words in this house, Parul.” My mother sounded insecure, “He is a real gentleman.”

“Gentleman

indeed!” snorted Parul

. “He grabbed me on the street the other day and said, ‘Oh look how big our dinky Paro has become’. I told him straight, ‘Judge Saheb, support your hands off me.’”

“Parul, that’s not the way to talk to an old man. He is like your grandfather.”

“You can ask Bishu, the taxi driver. He himself saw the judge leave the brothel when he dropped off a customer there.”

“Bishu is drunk half the time. To him even the laundry-man

looks like the contemplate,” said Ma.

“Believe me, don’t have me, it’s your wish, but this I tell you, when the judge saw Bishu looking from his taxi, he covered his face with his umbrella and walked away quickly.”

My mother listened to the rest of the chronicle between the tinkling of kitchen utensils. Disapproval dripped from her remarks. In her eagerness to gossip, she often burnt the vegetables and over-boiled the milk, forgot to add salt to our meal or added too great.

“Guess who I saw Ma, holding hands in the movie theatre today.”

“Who is it Parul? “

“First give me ten rupees.”

“Didn’t I give you twenty rupees only last week? Do you consider money comes from trees? “

“Ma, there is a new Hindi movie, Madhuri Dixit and Anil Kapoor. I want to watch the matinee show.”

“Yes all these Hindi movies are filling up your head with these absurd notions. When we were growing up, no one watched Hindi movies, not even on television. But now it has become a tall fashion.”

“Ma if I don’t go to the theatre, how will I know who looks at who, holds hands and drinks ice-cream soda from the same bottle,” Parul said innocently.

“Ok, I will give you ten ruppees this time. But let me remind you Parul it is becoming a habit for you to ask for extra money every week. Soon I will have to take it out of your salary,” she threatened in a desperate attempt to maintain her superiority as a mistress.

On the roof, I saw Parul reading a glossy woman’s magazine, which she borrowed from the neighbourhood hair salon. It was called “Bollywood Beauties” and was illustrated with women with long intelligent hair, glowing skin, lip-sticked mouths and painted nails facing the camera with contented expressions on their faces. The magazine advised women on how to choose care of the hair, the skin and the body and how to entice unsuspecting men into wedlock. She poured over the beauty tips and then consulted my mother on how to enhance her looks. Should she wear sleeveless blouses? Would rubbing turmeric on her face make her skin glow? Would washing her hair with homemade yogurt make it softer and thicker? Her self-absorption and constant barrage of enquires annoyed my mother. A maid should be contented with housework and not worry about beauty tips. When my mother served tea to my father in the morning she complained about Parul’s fascination with physical beauty. “If she only showed half that interest in the housework, I wouldn’t have to bellow after her day and night.” My father, absorbed in his morning newspaper, said, “Munni’s mother, at her age you too spent time adjusting your sari folds and applying

kajol around your eyes. Had I not seen those charcoal eyes on the bus to College -Street that day, I would still be a free man.”

One day I asked Parul about her fascination with these magazines.

“Why are you always reading these magazines, Paruldi? ” I teased, “You want to impress your boyfriend? ”

“Don’t say such things, Munni. If my father sees me with a boy, he will break my legs.”

“What is wrong in having a boyfriend,” I said, “If you have to marry someone and spend the rest of your life with him, it’s important to see if you are compatible. I will definitely have a boyfriend when I grow up.”

Parul covered my mouth with the magazine, ” Hush. Your mother will hear you.

You speak like such a grown up sometimes.”

“Let me tell you straight. All this rubbing milk cream on your face and lemon in your hair will not help. You need to go out there and woo someone. Or else you will sit here till your hair turns grey.”

Parul blushed, “No no, my father will find a good boy for me. He will be from our own village.”

“You have been saying that for the past five years. I can just see your father gathering up an army of grooms for you,” I said. Then I felt abominable. I wanted to take back my cruel words. But they were already out there and I could see the cloud they left on Parul’s features.

Parul still believed in a impartial world. She fasted on distinct days of the week and observed dietary prohibitions on other days. On Tuesdays for instance, she didn’t touch rice and flour until after sunset and only after she had bathed, completed her evening puja and blown into her conch shell. Once a month, she fasted all day and went to the Shiv Mandir with flower garlands, incense sticks, half a coconut and a box of sandesh. She believed that shapely Lord Shiva would get her a groom just like him.

Every third Sunday of the month, Parul’s father, Madhubabu, visited us. He was now a middle-aged man with a receding hairline and very dark complexion. White talcum powder coalesced in dull white beads at the base of his face and neck. He bellowed Parul’s name from the street below and then came up to the second floor staircase to wait for her. For me he always brought toffee and puffed rice . “See what I have here, didimoni,” he said ruffling my hair. Eventually Parul appeared from behind the curtain, carrying a cup of tea and two biscuits on a saucer. He then poured the tea on the saucer and blew into it loudly and with a pleasurable click of his tongue he took a sip. “Aaaah.”

“I have some fine news to affirm you, Paro,” he exclaimed, “I know you will be so joyful.”

“What” asked Parul, sounding wary.

“Its about your sister, Khuki, I am getting her married.”

“Getting Khuki married,” Parul repeated mechanically as if the string of words sounded absurd to her ears. “But she is only fourteen.”

Her father looked hurt. “I thought you would be contented for your sister. Instead you make a face like Ma Lakshmi’s owl. What has this city done to you? “

“Baba,” Parul said wearily, “You were the one who sent me to the city, remember? I didn’t want to approach then, did I? Khuki is still in school. You say she has a sharp head. Why don’t you let her stay in school? “

Her father paid no attention to her advice. “Enough of that school, Paro.” he said waving his hand, “Too much reading and writing spoils a girl. Besides if she reads too much, no boy in the village will marry her. I thought you would be happy to hear about your sister’s wedding. She always talks about you. She said only this morning: Didi will remove me a aesthetic wedding sari from Calcutta. For my wedding gift she will give me real gold earrings, not the ones covered with gold water.”

“I cannot afford real gold earrings, you know that. I can hardly afford to buy her the sari.”

Her father frowned. “Money, money and money, that’s all you can mediate of these days. Did you think how beautiful your sister will sight in red sari and gold earrings? Is her happiness no longer important to you? “

“But Baba, you catch most of my wage every month anyway…” Parul started and stopped. It was futile to argue. She looked at me and I knew what would follow. She would ask my mother for an approach from her salary and take out a loan from the local women’s cooperative and take a bus to Barabazaar. There she would comb the market for a red sari with gold thread at a reasonable price. She would also give away her only set of gold rings, the pair she received from my mother when I was born. She would send her father away a happy man, ready to make wedding preparations. This wouldn’t be his last visit either or the end of his incessant stream of demands. He would return next month, with an equally compelling reason to ask for money: to treat his asthma, or repair of the leaky tin roof over their heads or to buy a warm blanket for the coming winter nights. And Parul would meet each of his demands obediently, like an ox, which carries a heavy yolk on its shoulder and never questions its fate. Sometimes, she asked my mother if it ever crossed her father’s mind that she was the oldest of the sisters, that her time was running out and that she too was waiting for a groom.

“Is it fair that while I mop the floor, wash your dishes and iron your clothes all day, my sisters get to wear red saris and scold children. Tell me Ma, is there any future in my life? Will I maintain supplying paper notes to my father till the day I die? ” asked Parul one day after her father left.

My mother was helpless in the face of Parul’s unhappiness. She knew she should provide guidance but she was perplexed about what to do. No doubt had it been up to her, she would have found a groom for Parul long ago. One day my mother tried to talk to Madhubabu about Parul’s alliance. “We were thinking, Munni’s father and I, that Parul is of age now. When you brought her here she was a tiny girl, but scrutinize at her, she is former enough to have children of her own. Why don’t you start looking for a suitable boy? It will be good for her.”

Madhubabu did not receive this piece of advice with kindness. “Ma, I know what is good for my daughter and what is bad. If I marry off all my daughters, who will seize care of me in my customary age? We don’t have money in the bank like people who live in big houses. Our sons and daughters are all we have. You can anguish about your daughter and I will worry about mine.” Ma never mentioned the subject to Madhubabu again.

………………………………………………………………………………………………

It was around mid-August, after she came back from her sister’s wedding in Mednipore, that Parul’s behaviour began to change. She had rarely stayed outside the house before except to catch an occasional Hindi movie at the local theatre or run dinky errands for my mother. “Where will I go in the afternoons? ” she demanded, “The Canival and Zoo gardens are for people with money and motor cars.”

But now she left the house almost every afternoon, returning in the early part of the evening. Her attitude was less friendly, her pace more hurried, her answers terse. She left a thick coat of dust under the bed while sweeping and cut her finger while peeling potatoes. My mother grew concerned about Parul’s unique routine and her extended absences from our house. On our way back from my art class, we saw her hanging out at street corner stalls with young men in checked lungis and greyish banyans.

So she is hanging out with these loafers from the railway slum, my mother sniffed.

She is bent upon sullying our family name. Ma has a deep aversion to young men who exhaust their time at street corner gatherings and tobacco stalls. She was sure they were either conspiring to break into a house and steal gold jewelry or to run away with their daughter.

If only they tried doing something worthwhile with their time, she muttered,

Our country would make so much progress. As if sensing her displeasure, these men often waved to us when we passed, flashing their

paan stained teeth and asked, “Hello

Mashima, everything good today? “

Parul seemed to be blissfully unaware of our concerns. She spend more and more time in front of my mother’s dressing table, applying kaajal to her eyes, lipstick to her lips and talcum powder to her face and neck. She wrapped a sparkling sari around her body, adjusting the length of her anchal and pressing out the folds with her fingers. She slipped her glass bangles onto her slender wrists and looked at the mirror approvingly. She then slipped out of the back door of the house looking like a brightly wrapped candy, shimmering in the sun. A trail of sweet smelling talcum powder marked her departure.

One day from the top of a hand pulled rickshaw we saw her sitting on a park bench, her arm wrapped around a man. They seemed to be engaged in deep conversation. My mother exclaimed so loudly that the rickshaw puller almost dropped the rickshaw. That day my mother, determined to set aside an raze to these mid-day escapades and disgraceful behaviour, restricted Parul’s activities to inside the house.

************************************************************************

On the first floor of our house, there is a printing press. It operates with primitive technology. The round immense plate in the center of the metallic structure, maneuvered manually, slaps against the letters dipped in black ink with an expertise and leisurely pace born of familiarity. The printed-paper is scattered on the floor in untidy piles. The coo-ing of the pigeons gathered in the ceiling beams is drowned by the bellow of the press. Our dark cat sits under these beams eyeing the pigeons and licking her paws in anticipation. The room reeks of bird dropping and machine oil. A bare 100-watt bulb hangs from the ceiling on a long wire, illuminating the press’s metallic plate and lever. The rest of the room lies in shadow.

My father had rented out this space several years back to a widow and her three sons. When the woman’s husband passed away suddenly, the widow had come to my father for help. “Dipenbabu, it was my husband’s dream to run a printing press. Even on his death bed he talked about starting this business. I want to carry out his last wish. I want his soul to rest in peace.”

She paid a nominal rent at first and my father was sure that would change once her business took off. Her business did prosper as the printing orders started to pour in, and the number of employees increased but she continued to pay the same rent. After a few years when my mother was expecting, my father asked her to move her business elsewhere. “The vibration from the press has already left cracks and fissures in the walls of the west wing of our house,” he said, “We don’t want the roof to fall on our head. Besides, all this noise is not good for a new born baby.” But the widow refused to move. Rent was low and business was gracious in the Bhawanipore area. One of her sons had grown up to be a well -known lawyer and she was not afraid of legal action. Thus what had begun with sympathy and admiration for a woman in distress quickly turned into a bitter lawsuit to be resolved in Calcutta High Court.

Parul however refuses to hold notice of our disapproving attitude toward this business. Since being restricted to the house, she has begun taking trays of tea and biscuit to the press-room and throwing coquettish glances at the employees. Her antics have caused a stir in the press-room.. The man who operates the machine, the man who sets the alphabets and dips them in ink and the older man with grey hair who proof-reads the printed material with a magnifying glass all fumble with their work and glance at her; pretend to be engaged in their tasks and then exchange swift, meaningful looks with her as she loiters around the doorway, the windows and the back alley. After her mid-day wash, she hangs her blouse, petticoat and underclothes to dry from the clothes-line outside the press-room window. Sometimes she takes her bucket downstairs and bathes by the water tank. The men look shyly at her wet sari-clad body as she wrings out water from her hair. My mother, outraged by her behaviour, gives Parul a fierce talk on womanly restraint.

“You shameless girl.” When excited my mother’s voice rises to a piercing scream. “You reflect I don’t know what you’re up to, behaving like a slut in front of all those grown men. I will teach you a lesson, Parul. I’ll jabber you to live a decent life in a respected family. I will not let you rub lime and ink on our face. You will stop up in that storeroom of yours and not come down for any reason. Any reason at all, you hear me!”

My mother pushes Parul inside the tiny room packed with cooking oil, potato and onion sacks. “We will send your meals up here until you come to your senses,” she says then slams the door with a decisive thud.

And so Parul stays up in her room. Months pass and Parul retreats into a deep and prolonged silence. Sometimes she comes out and stands on the terrace, an empty expression on her face, a look of disinterest in her eyes. I take food to her room and leave it outside her door. She leaves it mostly untouched. Her father comes to see her but she refuses to listen to his pleas. Madhubabu spends his day sitting outside her door and then reluctantly takes the evening train home.

Then the

Kalbaishakis come abet. The winds pick up speed, rattling our doors and windows. The sky darkens and lightening tears across it, followed by the loud clap of thunder. Ma and I run around the house gathering the clothes from the clothesline, closing the window shutters and locking them in place. Our gloomy cat chases us, tangling in our legs and making us rush.

That’s when we peep Parul vomiting next to the water-tank. For a moment my mother does not fade. Her face is ashen. And then her eyes travel down to Parul’s belly. The bulge is barely visible. She grabs Parul’s hair and drags her to the courtyard. She slaps Parul face and screams, “Sigh me, you

Mukhpuri, whose sin are you carrying in your belly.” My father rushes down to see what the commotion is all about. The customers and employees from the press-room, gather around the courtyard. My mother slaps Parul’s face again and screams, “I let you in this house, thinking you are a decent girl. You ate our food, slept under our roof and then turned our house into a brothel. You didn’t care for one moment about our reputation. Tell me, hatatchari, who are you sleeping with? ” Ma bangs Parul’s head against the brick wall. More men procure in the shadows as my father and I stand there horrified as my mother slaps, punches and twists Parul’s hands, demanding to know who the father is.

Then the rain comes. Huge heavy drops pierce holes in the sky and drench us all. As if waking from a nightmare, my father pulls my mother away from Parul. Parul then throws herself at my mother’s feet. “Ma,” she weeps, “I have made a mistake and you can punish me whichever procedure you want but don’t hit me any more, please!” My mother looks up at the mad sky and the drenched, sari clad figure at her feet. A flash of lighting lights up their figures. The men shift their feet uneasily. At last, my mother says, “Parul, go up to your room. I want you and all your belongings gone from our house tomorrow morning. Don’t show your face in this neighborhood again.”

The next day, before daybreak, Parul departs. She is nowhere to be found – not in her room, on the terrace or near the water tank. With her the printing press operator, an older man with thinning hair and failing eyes disappears too. They leave our front door ajar. The key hangs from my mother’s jewelry-chest; some of her jewellery is missing.

That afternoon, there is a big demonstration outside our house. Angry men are shouting slogans. These are Parul’s friends from the slum across railway track. Earlier that day, the laundry man had stopped by to announce freshly ironed white pyjamas and starched dhotis. When he heard about Parul’s departure from our house, he quickly informed the slum inhabitants.

Spectators win on the terraces of neighbouring houses to behold the spectacle. Women peek out from behind the window curtains. Children spill out of a nearby school to cheer them on. Someone throws a rock through the kitchen window. My father, who is on the telephone, says, “

Daroga babu, you must send the police now! Yes, they have already broken some windows. The girl stole my wife’s jewelry. They are asking for a compensation….huge amount…..no no I cannot pay it.

Are moshai, I don’t have black money under my pillow, I have a regular nine to five job.”

Meanwhile my mother wails in the living room, “What did I not do for her? Cream, soap, shampoo, towels… whenever she wanted anything, did I say no? If we ate fish, we place one on her plate. When Munni drank milk, we poured her a glass too.” Choton

Mashi who lives two houses down the road tries to console her. “

Didi, did we not see what all you did for her? The truth is you can’t trust the servants these days. It’s in their nature to do such things.”

The commotion of the slum crowd rises over the roar of rush hour traffic, the honking of horns and the shouts of street vendors. I climb up the stairs to Parul’s room. Her rubber slippers with their broken straps lay abandoned on the landing. In her room, everything is as it was, her comb, hair-oil, her mirror and the clothesline sagging beneath the weight of her saris. Her overturned water pot has left a small pool on the floor. I walk out on the terrace and lean on the banister just as Parul did in her last days in our house. The sunlight feels warm on my face and I am overcome with a sense of loss.

The dome of the Victoria memorial glistens in early morning light. The vast expanse of the city sprawls before my eyes – the old discoloured buildings, the narrow alleys, the dusty roads and the green parks. Gazing beyond the vast labyrinth of houses and the rising dust, I suddenly hope that Parul will set up her new home, wear a red sari and vermilion dot on her forehead and someday scold her children.

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The Importance of Exercise in the Atkins Diet

The food guide pyramid used in the Atkins diet has indicated the importance of exercise as part of the diet. Many people on the diet focus most of their attention on the food choices and ignore the importance of exercise. Although concentrating on the best food choices is very important to the success of the diet, a good exercise program should not be left out. The modern food guide pyramid shows more approved food selections and points out that exercise is a necessary component of any diet including the Atkins diet.

Exercise provides obedient aspects to the body in many ways. It helps the body burn fat more efficiently and increases energy, metabolism and circulation. Daily exercise helps the body eliminate toxins through the sweat and lymph glands. Exercise provides an added and necessary benefit in low carbohydrate diets such as Atkins, because it helps regulate and maintain healthy blood sugar levels.

Exercise plays an essential piece in breaking down and processing carbohydrates correctly. Studies have sure that individuals with sedentary lifestyles have been known to have serious insulin reactions to carbohydrates, even with reduced carbohydrate intake. By exercising regularly along with the diet, the body adjusts and learns how to process the carbohydrates effectively. This allows the body to increase carbohydrate intake somewhat as the body adjusts without gaining weight, thus enabling the body to possess the weight loss.

A sterling exercise program to accompany the Atkins diet combines both aerobic and anaerobic exercise. Aerobic exercise increases the body’s absorption of oxygen, supplies cells with fresh oxygen and increases the heart rate improving circulation and metabolism. Anaerobic exercise is exercise that builds muscle mass by strengthening the muscles. This is important when losing weight, because the fat the body is losing needs to be replaced with muscle.

Aerobic exercise is something to begin slowly and work up to more aggressive consume as the body adjusts to it. Some good forms of aerobic exercises to begin with include: walking, golf, tennis and dancing. These beginning aerobic exercises do not cause a stout deal of muscle strain, but increase the heart rate and oxygen intake. This can be increased to jogging, running, swimming or cycling when the body adjusts.

For people uncomfortable with more aggressive exercise the duration or distance of the lighter exercises can simply be increased. With any aerobic exercise a person should discuss plans with his doctor before beginning a regime and should always remember to warm up and cool down with stretching exercises to avoid muscle strain.

Anaerobic exercise often refers to weight lifting and strength training. By adding some light weight lifting to the expend program, the body begins to replace the plump with lean muscle. Including a simple resistance or weight training program to aerobic exercise will help improve posture, increase bone density and assist in fat burning ability.

To accomplish beginning and maintain lasting weight loss, a consistent exhaust program must be part of the opinion. Exercise helps the body convert fat to muscle and helps boost the metabolic process. Exercise helps the body fill health during the process of changing the diet and helps it adjust to the changes. Any diet without a regular ongoing exercise program is incomplete.

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Clever Ways to Save Money in a Challenging Economy

If there were ever a time that being a “spendthrift” was fashionable, it is now. As many Americans are undoubtedly feeling the economic sucker-punch to the gut, it seems prudent to eliminate the obvious unnecessary “bells and whistles,” (the $4 latte-mocha-super-charged-extra-shot-low-fat-sugar-spiking-morning-kick-in-the-pants). Or the relaxing mani-pedi we indulge in monthly (weekly for the lucky girls).

But what about the things we view as a necessary expense? Are there ways the average person can suck in the proverbial “financial gut”, beyond nixing the determined indulgences? Well, the answer might surprise you.

As a 34-year-old, busy mom of 4, and full-time college student, let’s just say this family doesn’t exactly have money sitting around yearning to be a matured policy or Swiss account when it grows up. So, over the years I have found a few real life savers, (and not the kind I scrape off the couch cushions when my 3 year passe gets into his mommy’s purse). That being said, here they are my tips for anyone out there looking to prune the old spending tree a bit.

1. Produce for pennies: Buy produce at specialty ethnic markets. I have found that, most Persian, Korean, Indian or Hispanic markets sell good quality produce at a fraction of the price charged by major grocery chains. .(My last trip to the Persian market advance my home yielded lemons for 10 cents each, oranges only a dollar for 8 lbs., and brown onions at 39 cents per lb.) *Fresh herbs are also a great deal at these markets (usually less than a dollar a bunch.)

2. Spicy Savings: Buy off-brand spices and dried herbs for cooking (in plastic packets found in the Hispanic foods aisle in major grocery stores.) $.99-$1.49, instead of name brand spices in jars that can average $4.99-$12.99 each. I then, buy my own glass spice jars (less than a dollar ea. Cost Plus World Market) then I simply fill, effect, and enjoy socking away my considerable savings!!) The best part? Spice quality is comparable to name brands, and often the quantity in the bag is double what the jars typically yield.

3. Bulk Bonuses: When buying at wholesale clubs, don’t always assume buying bulk saves money, compare price per ounce/pound, and you may find better deals at your regular market. (Ground beef: price (per lb.) at my club store: $3.99 for 85% lean. When on sale at my local grocery store: $1.99/lb for 90% lean.) Added bonus? Extra fridge space. set are, however, certain items I highly recommend buying in bulk from club stores, such as flour, yeast, sugar, laundry detergent, dishwashing detergent, paper towels and toilet paper, eggs, cereals, oatmeal, and fruit juice. Most of these items are almost half the brand per ounce regular grocers charge.

4. Saving Dough: Catch bread items at local bakery outlets. Prices at the Orowheat outlet near my home are on average only a fourth of what they cost almost anywhere else. The outlets carry bread items from flour tortillas and sourdough baguettes, to coffee cakes and donuts.

5. Secondhand Savings: Buy children’s clothing from gently-used “secondhand boutiques.” These stores will have you doing a happy dance when you leer how much they can save you! (Children’s Orchard chain is my favorite, carrying boys and girls clothing from newborn through 16 years. Average price for a brand name pair of kid’s jeans, in excellent condition? $3.99!) Added Bonus? You can re-sell the clothing either back to the store, or online through auction sites.

6. Try this at home: Home haircuts. Try not to remember the childhood trauma of mom turning you into Spock, with one regrettable snip of the shears and give this a chance! It will require an initial investment of a pleasurable hair clipper space, mine is Wahl, (Wal-Mart, around $50.00) and a respectable pair of haircutting shears, (go to local beauty supply…mine were about $25.00) Add these up, and they still total the average haircut at a salon, with tip. *Note: Do not try on yourself, and do not try complicated or multi-layer cuts, until you are familiar with technique, or must we refer to the above “Spock trauma? ” I began with my sons, bribing them to sit still with suckers, eventually working my way up to my husband, bless his courageous heart!) Instructions on hair cutting techniques can be found on the web or in the instruction manual with the clippers. My average monthly savings for the four heads of hair I cut? Almost $130.00!

7. Free for all: Before buying any household goods/ appliances, clothes, etc. Visit websites that promote re-use. I like Craigslist and Free cycle. Find objective about anything, for free! Added bonus? Less waste piling up at local landfills! (Craigslist.org; Freecycle.com)

8. Bills, Bills, Bills: Opt to receive bills online, and to pay them online as well. Save a check, keep a stamp, save a tree. Added bonus: you just did something green! Aren’t you proud?

9. Twice as nice: Dilute cleaners. I use bleach on everything, so I dilute my all purpose bleach spray cleaners, by pouring half into a second, labeled bottle and filling both the rest of the way with water. This works on scrub type cleaners as well, not recommended for window cleaner. Handy tip * make hospital grade disinfectant by mixing 1 part bleach to ten parts water, spray on most hard surfaces, not recommended for colorfast items.

10. One more time: Re-use plastic bags. Any zipper bag, that has not contained meat, or perishables, can be cleaned and reused. Also, trash liner bags, simply dump trash out, and reuse (only practical if unpleasant odors and food are not on bag).

Being thrifty may be a habit brought on by financially trying times; however, effective savings habits are invaluable and can be lifetime savings tools. Being smart about what necessary expenditures is the first step to cutting back expenses. Then learning how to shop wisely and save on those necessities will have your wallet swelling in no time!

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Holiday Weight Loss Programs

For many people, trying to diet during the holidays is like trying to find the perfect Christmas gift for Aunt Edna: almost impossible.

No diet pill or holiday weight loss programs can overcome the irresistible draw of fudge, eggnog and candy canes. So what’s a weight watcher to do? Is there any hope for holiday weight loss, or are we destined to add some more pounds before the inevitable New Year’s resolution?

Conventional wisdom is that most people gain from five to ten pounds of tubby during the holidays. Happily, that much at least appears to be false. However, Americans do tend to gain some weight during this time of year: “Previous studies suggested that Americans net an average of 0.4 to 1.8 pounds each year during their adult lives” (source: nichd.nih.gov).

What’s alarming is that although we’re putting on fewer pounds during the holidays than we had previously thought, we’re not taking that extra weight relieve off. “Researchers now say they have some good news for us — and some dreadful news. The good news? Most of us gain less weight over the winter holidays than we think, only one pound on average. The bad news? We never engage it off” (source: archives.cnn.com).

Dr. Yanovski has conducted extensive research on holiday weight gain. “Although an average holiday weight gain of less than a pound may seem unimportant, that weight was not lost over the remainder of the year, Dr. Yanovski said. When 165 of the study volunteers were weighed a year after the study began, they had not lost the extra weight gained during the holidays, and ended the year a pound and a half heavier (1.4 lb) than they were the year before” (source: nichd.nih.gov).

Permanent holiday weight secure isn’t a pleasant thought for most of us, especially since the number one New Year resolution is fast weight loss.

As reported by mygoals.com, 80 percent of Americans made a Recent Year resolution in 2005. A whopping 26 percent of those resolutions were to improve overall health and fitness, making this the top category for self-improvement. This year was no anomaly, either, according to Amy O’Connor, deputy editor of Prevention magazine: “Fifty-nine million people every year determine to lose weight.”

So what can we do to maintain some degree of weight control this season? Is there anything we can do to stick to our weight loss plan, or perhaps even achieve some quick weight loss, in the midst of all that Christmas cheer?

Thankfully, the answer is yes. But it will require a two-pronged approach. First, we need to have a healthy diet plan despite all the holiday temptation. Second, it is absolutely critical that we withhold exercising throughout the Yuletide season. So without further ado, let’s take a leer at some diet information that may wait on us maintain our ideal weight this year.

Healthy Holiday Food Tips:

1) At holiday parties, provide or bring veggie trays instead of traditional meat and cheese platters, which are noteworthy higher in rotund. Reduced fat salad dressing makes a great veggie dip, and when used in place of the full-fat version will save you at least 70 calories per serving.

2) When it comes to holiday desserts, replace the typical pies with fruit or yogurt parfait.

3) Cut back on alcoholic drinks and drink water, fruit juice or diet soda instead. An 8-ounce eggnog with rum contains 450 calories, about 25 percent of what the average woman should have in an entire day! The average alcoholic drink contains 150-200 calories per glass. Not only does alcohol pack a lot of empty calories, but over-consumption lowers inhibitions and self-control…..not a good combination when you’re near the buffet table!

4) Be certain to eat a healthy, high-protein snack before going to that holiday party or dinner. The protein will help you feel full longer and stabilize blood sugars. You’ll be less likely to binge, and overall calorie consumption will fall.

5) It seems that at every holiday party there is a group that congregates near the buffet table to talk. Don’t be part of that group!

6) Out of sight is out of mind. If you have a stockpile of Christmas candy at home (only for guests, of course!), hide it in a cupboard. You’ll be much less likely to graze on it throughout the day. Keep a bowl of fresh fruit on the counter instead.

7) Avoid temptation. If the breakroom at work is full of holiday treats throughout November and December, think taking breaks at your desk. Even better, use that time to select a walk down the street or simply around the office building.

8) On the day of the party or big family feast, don’t starve yourself prior to the banquet. That will only leave you so famished that you overindulge. Instead, eat small high-protein meals or snacks every three to four hours before the big dinner.

9) If you’re serving stuffing with the turkey this year, cook the stuffing separately. This will prevent the fat from the turkey from soaking into the dressing, which will dramatically lower the calories.

10) All turkey is not equal. Choose light meat instead of dark meat and you’ll save a lot of calories. A 3 1/2 ounce serving of sliced meat from a whole roasted turkey has either 161 calories (white meat without skin) or 192 calories (dark meat without skin).

11) Speaking of turkey, don’t forget to trim off the skin before serving it up! You’ll save 33 to 40 calories and 4 or 5 grams of beefy per serving (source: urbanext.uiuc.edu).

12) Make the gravy in advance so you have time to put it in the refrigerator. As it cools, the fat will rise to the top and solidify, allowing you to skim it off with a spoon and do it where it belongs: in the trash!

13) Don’t rush the meal. It takes about 20 minutes for the stomach to signal the brain that you’re beefy, so any meal should last at least that long! Take your time, eat slowly, and enjoy your family and friends.

14) Wear ’skinny’ clothes to that holiday party as a reminder to watch what you eat. Snug, tight clothes don’t leave much room for bingeing!

15) When confronted with a buffet table, make your first trip count. Pile up your plate with fresh vegetables, lean meats and other indecent calorie options. Eat as much healthy food as you can! This will dramatically lower the amount of desserts you’ll later take and will result in a healthier meal overall.

16) When filling up plates for the kids, only give them what they can eat. It’s too tempting to just ‘finish off’ those leftovers for them. Moms, you know what we’re talking about here!

17) Follow the ‘Dessert Split’ plan: Go ahead and take something from the dessert table, but split it with a friend. If you must taste two desserts, split them with two friends. If you feel the need to sample three desserts, split them with three friends. You get the idea. That way you’ll get to taste all the modern foods and recipes without completely breaking the calorie budget.

18) When cooking, use evaporated milk straight from the can instead of heavy cream.

19) When baking, three tablespoons will substitute nicely for 1 ounce of unsweetened chocolate.

20) When baking, substitute two egg whites in the location of one whole egg.

21) When baking, substitute unsweetened applesauce for an equal amount of oil.

22) For desserts, don’t forget to exercise non-fat frozen yogurt where you would normally consume ice cream.

23) Don’t attempt to deprive yourself of your absolute favorite food. This only sets you up for a disappointing binge. Instead, allow yourself one small serving of your preferred treat and really savor it.

Just watching your diet alone won’t lead to easy weight loss. For true tubby loss, it is critical that you incorporate regular exercise into the holiday routine.

Again referring to Dr. Yanovski’s holiday weight loss study, we can confirm the notable of exercise. “The finding that study volunteers reporting more physical activity had less holiday weight catch suggests that increasing physical activity may be an effective method for preventing weight gain during this high-risk time” (source: nichd.nih.gov).

Traditional holiday activities don’t even approach close to solving this weight issue. The popular ‘after dinner nap’ burns only about 34 calories for every thirty minutes asleep. Watching television, that big American holiday pastime, burns just 37 calories every thirty minutes. Even sitting down and eating burns more calories than that (56 calories burned every thirty minutes). Clearly, our favorite holiday activities don’t make the best weight loss program (source: caloriesperhour.com). Only regular and consistent employ, combined with a uncouth fat diet, will get us the holiday weight loss results we’re seeking.

Don’t have the time or urging to exercise? Take a look at this list of the top ten ways to come by some holiday exercise without being a humbug:

Holiday Exercise Tips:

1) It’s beautiful outside during the holidays! Win a walk outside, down the street or around the block. Take a walking tour of Christmas lights in the neighborhood. A 165 lb. woman walking for 30 minutes will burn approximately 187 calories (source: caloriesperhour.com).

2) Going shopping this Christmas season? Who isn’t? Park as far away from the entrance as possible so you’ll be forced to walk further. Remember, every little bit adds up!

3) Investigate a new shopping mall. You’re going shopping anyway, so why not procure some extra exercise in the process? Find a mall you’ve never been to before and do it a point to lumber up and down every single staircase. While you’re at it, walk past every single store too.

4) Failing to plan is planning to fail. Right now, before the holiday get crazy, compose a conception to get into the gym. Thinking you’ll ‘get around to it’ just doesn’t happen when there are gifts to buy, foods to prepare, and family to visit. Make a plan, write it down, and stick to it.

5) Don’t fall into the ‘all or nothing’ trap. If you’ve missed a few visits to the gym already this week, don’t give up until New Years! Instead, get in there and exercise now – even if it’s impartial once. Some exercise is always better than none at all.

6) When you’re really short on motivation or time, try to get at least ten minutes of exhaust. Chances are, once you get started you’ll finish up with the recommended thirty minutes. Even if you do quit after ten minutes, that’s detached a lot better than zero!

7) Get in a good solid exercise session right before a big meal. It will increase your will power and your metabolism.

8) Don’t pay the neighbor kid to shovel off the rush for you – do it yourself! You’ll save a few bucks and burn about 225 calories for every thirty minutes of shoveling (source: caloriesperhour.com).

9) Clean the house! Hey, you need to get ready for the annual family visit anyway. Vigorous house cleaning burns about 150 calories every thirty minutes (source: caloriesperhour.com).

10) Secure a workout buddy. Choose a good friend or family member that also wants to lose weight quick, and together make a commitment to exhaust regularly. You might even want to buy each other a gift certificate for a local gym as a Christmas gift!

There’s no doubt that healthy weight loss during the holidays is difficult, but it is certainly not impossible. Follow a sensible weight loss diet, remember to exercise regularly, and this year you’ll be smiling like Santa instead of grimacing like the Grinch!

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